2nd recommended piece of equipment over time - Schwinn AirDyne bike (@ OPT its called Satans tricycle)...this one will be a bit tricky but invade any seniors complex and you'll find it sitting there with dust...I'll ask others on here to comment about where they got theirs. We have been through 2, both were $100-150 CAN - through e-bay and kijiji in Canada, craigslist??...not sure in US and abroad. This piece of metal is POTENT, ask anyone. Try to get 300 cals in 10 minutes on this one, I dare ya.

My back is still all fired up from the max DL attempt last Wednesday. Its that feeling where its all tightened up and a little unstable in the lumbar/sacral area. Short little pains on random every movements.

Love my AirDyne... don't know about calories cuz the computer doesn't work, but working at perceived efforts for time can suck pretty bad. Found it in the backroom of a big fitness club. Might be worth calling around to some of the universities and other facilities which have been around for awhile... lots of AirDynes were replaced by ellipticals I suspect...

I put an add in the used sites in Calgary looking for one. I never heard anything about it for about 3 months, then someone just got in touch asking if I was still looking for one. It was in Mint condition, and 18 years old. Computer is a bit old, but does the trick.

Paul Klein:Justin says "Fuck You"But me and the guys from my shift thank you a ton, we got a tour of the Penske setup, it was the highlight of our weekend. I ended up working their pit, and it was pretty exciting when Helio took the lead, and crossed first, I got good video of him storming at the officials over the black flag. I'll put it up and send you a link. Hope to be able to repay you someday. Thanks.

OPT, I have 2 airdynes @ my gym. Love them, train on them quite often, especially when I do IWT's a la Pat O'Shea. That's a fine recommendation for your athletes, nothing sucks the life out of you quicker. BTW, I've done the "300FY" one time and will hopefully never repeat it. Spent a lot of time in a very dark place in my mind through the middle of it.

Had to sub wallballs (knee injury) and 2 pood (only have 1.5 pood). Totally cramped up and called it quits after 3 rounds. Not unexpected, haven´t been doing high reps for a while, but I kinda hoped I could go 100% straight away. Probably need to keep volume down this week.

HSPU Practice: since I can't do a full HSPU, I worked on ROM toes on a plyo box , pike position, hands on 2 yoga blocks, going down slowly pausing before head touched the floor...had to get onto knees to push back up at times.So HARD!

1) 3:36 2) 3:403) 4:094) 3:465) 3:43

UB WBs for all 5 sets, the only problem is that at the gym the heaviest med bal is 10 lbs, so I shot it higher than 10'.Heaviest KB is 20kg... used that one.

hspu: a few normal working on not going down so slow. then 3.5 extra ROM...these felt good so the rest of the time did 5.5" extra ROM and worked on keeping the feet touching to a minimum. this is the most extra rom I've done to this point.

metcon: 17:23

this was a real weenie shrinker. was it in response to OBD Brent's comment the other day!? something about wishing coach would be harder on us!? haha, good one!

first time with my new dynamax med balls. ghd should be here any day. picked up a big ol tire this morning. checked cl for airdynes but the cheapest in the area is 250 right now. I'll do it, but want to find a better deal if possible.

Extremely tough on the grip. My arms are still fatigued from max pull ups two days ago. But i've been aggressively attacking my trouble areas around my scapula and I'm feeling relief in my shoulders already.

Missed yesterday due to some eye issues. Still trying two days behind, made a tactical decision to do the metcon from the 24th instead of the jerk/chin WOD since my conditioning needs more work than overhead imo.

Metcon sets went 3:00, 3:15, 3:30, 3:35, 3:45= 17:05 Total working time.No wall ball or kettlebells so I subbed 30# dumbell thrusters and 60# dumbell swings (all I can get my carni hands around to simulate KBS) I didn't expect the 105# HPC's to suck so bad!

Hey dawgs, Tony Robbins special called Breakthrough starts this evening. He is one of the greatest motivators on this earth. I'm sure he's going to have something that relates to all of us in some way. http://www.tonyrobbins.com/breakthrough/

1. The HPCs didn't have to be unbroken and I'd imagine very few people were able to do them without putting the bar down. If you could do 20 at 95lbs you could definitely do 20 at 105lbs, obviously it would take you a little longer. What was the sticking point for you?2. The FAQ doesn't specify on these, but your definitions are the ones I've always used too. AFAIK you can do pullups/chinups with whatever grip you want unless OPT specifies pronated/supinated/mixed grip. From what I can tell he uses pullup/chinup pretty much interchangeably. Someone correct me if I'm wrong.

Ahh! Found 3 tractor tires and I'm picking them up tomorrow. Also found and AirDyne for $100 - sold!

Did 10 minutes of free standing HSPU practice. I can do 1 rep but it takes a ton of energy and needs practice.Only had 55# KB - which was plenty for me. Shut it down at 4 rounds- spent. All WB unbroken, cleans and KB broken 1/2 and 1/3's as went on.

Paul Klein, What size tire did you end up going with. I'll need to get the info on where you got yours so I can pick one up. Not stateside right now, but as soon as I am I'll be in the market for a big F'n tire.

Been gone for a little bit celebrating the newest addition to the big dawg family (technically she's a newborn pup). Took some time off as my wife had our first child last Wednesday. Thought I would post some pics - I'm definitely a proud poppa.

Getting back in it felt good (although lacking a little in the sleep department):Total working time: 11:59

By the way, I've been posting a couple of weeks and really appreciate this community. Paul Klein hooked me on the programming and community aspect. I owe you buddy. Thank you James for all you do. I still can't believe this is free information. Let me officially introduce myself.

SJ--265-pr--got it clean; 275-pr--would've counted at the cf comps I've been to and seen but not oly legit bc of press out

pullups--42-pr-, 31, 25, 21, 20,

Score--307 or 317

pretty pumped about 2 PRs. Previous sj from spring was 255, but got 260 the other day at the end of sets of 3. Previous pullup pr was 40. Hoped to get more, but screwed up w butterfly at the beginning.

7.27.10

total work time: 12:28

big ups to fellow dawg Jason Ackerman at Albany CrossFit for hosting me the last couple of days while in town for the NY bar exam. Really helped to blow off some steam and meet some normal non-lawyer folks.

Well Big Dawgs. Going in for surgery tomorrow AM so tonight was my final WOD for awhile. Going in for a long overdue hernia operation. It wasn't restricting my performance but I definitely had some discomfort and it seems to be getting worse. Better to get it taken care of now before it gets out of hand and ruins my chances of competing next year.

Training: Worked on ring HSPU's...that was humbling. The most I could string together was 2. Grinded out singles for 10min.

1st off Chris Dunkin you are a beast.Now since it is late at night and I'm likely the last post, here comes my rambles.

HSPU: Went back and forth between wall and rings set about 6" off ground. Did 20 against wall,and 7 on rings. had touble getting up on rings and at one point fell over and punched my self in the face!

Metcon with 110#HPC and 75#DBS: 1:52ub, 2:12ub, DNF at DBSLower back seized up and I couldn't move, then had to limp to my ball game where I felt like the slowest shortstop on the planet, with dead arms, and wripped up hands......does anyone have any cheese to go with my wine? Can't wait to go to the gym tommorow though!

I’ve been following your program (with modifications) in the background for quite some time (I’m loving it!!!) and I’m finally willing to invest in equipment. I have the opportunity to purchase either a rower or an airdyne bike. Which would you recommend? I can’t buy both unfortunately 